top of page
Search
  • Writer's pictureJohn Fadel

Friday PVX: “Blue plate special”

A) 5 min Echo Bike or rower (0:10 burst at start of each minute)

B) 1 Round:

10 Alternating Tempo Cossack Squats

10 Pull-ups

10 Kettlebell Swings

10 Snow Angels

10 Bird Dogs

10 Push-ups with Rotation in the Bottom


On the Minute x 15:

1 Snatch 1 Overhead Squat

  • Build to a heavy

  • Or 1 clean to 1 front squat


On the 2:00 x 5 Sets:

1 Deadlift

*Start First Working Set at 65% ; Build In Weight From There Each Set


Blue plate special For Time:

42-30-18 Calories*

21-15-9 Deadlifts 225 / 155 lb

*Women's Calories: 34-24-14

Time Cap: 10 Minutes

46 views0 comments

Recent Posts

See All

Thursday PVF: Dream House “sculpting”

Back Squats Set 1: 8 Back Squats @ 58% Set 2: 6 Back Squats @ 67% Set 3: 4 Back Squats @ 76% Set 4: 8 Back Squats @ 61% Set 5: 6 Back Squats @ 70% Set 6: 4 Back Squats @ 79% *every 2 min Dreamhouse" 2

Thursday PVX: Juggling act

Back Squats Set 1: 8 Back Squats @ 58% Set 2: 6 Back Squats @ 67% Set 3: 4 Back Squats @ 76% Set 4: 8 Back Squats @ 61% Set 5: 6 Back Squats @ 70% Set 6: 4 Back Squats @ 79% *every 2 min "Juggling Act

Wednesday PVX & Partner Option: Lowe’s

WORKOUT Bench Press On the 2:00 x 6 Sets: 8 Bench Press ‍ Start First Set at 40% & Build ‍ "Lowes" AMRAP 10: 4-8-12-16... Kettlebell or Dumbell Goblet Lunges DB Hang Snatches option: Kettlebell Swings

bottom of page